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The golden rule of good health that we’ve all heard is to ‘drink more water’. However, not everyone who wants to stay fit likes to drink plain water throughout the day or simply forgets to do so. However, the good news is that you don't need your water bottle as the sole source of hydration. Nutritionist & Diabetes Educator, Aishwarya Jaiswal, Apollo Hospitals Lucknow, believe that certain foods with high water content can serve as a hydrating agent for the body, potentially more effectively than water itself.
Food can indeed supply as much as 20-30 per cent of the fluids you consume every day, as suggested by the Harvard Health Publishing study. Not only are these foods high in water content, but they also have vital electrolytes, vitamins, and fibre, making them better hydrating foods in certain respects.
Looking to hydrate with more than just water? Here are five nutritionist-approved hydration sources to complete your water intake on the go.
1. Cucumber: The Coolest Hydrator of Nature
Water Percentage: About 96%
Why it Works: Cucumbers almost consist of water, but also contain electrolytes such as potassium and magnesium to maintain a shift in the body fluid balance.
Bonus: They have anti-inflammatory chemicals such as cucurbitacins, which aid digestion and detox.
How to eat: Sprinkled over salads, blended in smoothies or cut into lemon water as an icy summer drink.
According to Jaiswal, “Cucumber is a good hydrating food, especially during summer. It has high water content, and the profile of electrolytes is ideal in terms of skin hydration and its digestion.”
ALSO READ: Is Bottled Water Safe to Drink? The Untold Risks of Packaged Water in India
2. Watermelon- The Watery Saviour
Water Percentage: about 92%
Why it Works: Watermelon is not only a sweet, refreshing fruit with significant electrolyte content, but it is also a vital source of potassium, vitamin C and L-citrulline, which is an amino acid known to enhance blood flow and decrease muscle soreness.
“The red colouring, lycopene, helps the heart, and it is a strong antioxidant. It can be put as cubes, converted to juice and even grilled during the summer. Watermelon can be metabolised to restore fluid levels more effectively after exercise than pure water alone,” advised Jaiswal.
3. Strawberries: Antioxidants and Hydration Powerhouse
Water Percentage: About 91%.
Why it works: Strawberries are high in water and are also high in vitamin C, manganese and fibre, which not only keeps you hydrated but also serves skin and gut health. They are a good, healthy snack. Moreover, as they are naturally sweet, they can also satisfy a sugar craving.
How to use: Toss it into smoothies, sprinkle it on yoghurt or pop it into ice cubes.
“Strawberries are a good treat both to children and adults. The high water and vitamin content is what makes them a beauty food in the case of glowing skin and staying hydrated,” said Jaiswal.
ALSO READ: Cactus Water vs Coconut Water: Which One Wins for Health and Hydration?
4. Coconut Water: Electrolytes in a Shell
Water Percentage: Around 95%.
Why it works: Coconut juice is also high in potassium, sodium and magnesium and is a natural source of electrolyte beverages. It works particularly well post-exercise or in case of disease, where you lose a lot of fluids.
Bonus: It has fewer calories and is sugar-free than packed energy drinks.
Ways to consume: Freshness is best; do not get a variety that includes sugars or preservatives.
5. Tomatoes: The salty H2O ![salad for hydration]()
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Water Percentage: Approximately 94%.
Why it works: Tomatoes are an overlooked, but hydrating fruit that also has a good amount of lycopene, vitamin C and potassium, which aid in hydration, cardiovascular and electrolyte balance.
Bonus: cooked tomatoes are a little higher in absorbable lycopene, but retain less water than uncooked tomatoes.
How to Eat: Slice into salads, sandwich fillings, and into cold soups, such as gazpacho.
Pro tip: Add a sprinkle of rock salt and lemon to tomato slices, which increases flavour and electrolyte consumption.
ALSO READ: Drink To Your Health: Hydration Strategies For Rheumatoid Arthritis
Conclusion: Hydrate with Taste
It is not really about drinking litres of water. It is in the way that your body takes in and retains that water, and that is where food has an opportunity to work better than water ever could.
These are 5 of the most hydrating foods recommended by experts that not only serve to quench your thirst but are more holistic in that they nourish the body, restore minerals, and maintain body fluid levels. Therefore, next time you forget to take that bottle around, eat a slice of watermelon or some cucumber salad, it might be serving your body a bigger favour.